Fast Fat Burning Exercises That Will Burn Lots of Pounds

The concept of losing weight is as simple as taking in fewer calories than you burn each day; however, it’s far more difficult in practice. One way to increase your odds of weight-loss success is to focus on using the most efficient fat-burning workouts and avoiding those that don’t yield the best results. Before getting started, set a weight-loss goal to work toward. It can help improve your odds of success. Keep in mind that the Centers for Disease Control and Prevention suggests losing weight at a rate not exceeding 2 pounds per week.

  1. HIIT

    • High-intensity interval training, or HIIT, consists of alternating moderate exercise with vigorous exercise, for instance, one minute of brisk walking followed by 20 seconds of running at about 90 percent of your max speed. You would then repeat this interval pattern for up to 30 minutes, or 60 minutes if you lower the intensity a bit. You can use any type of aerobic exercise for HIIT, including swimming, rollerblading and bicycling. HIIT helps metabolize fat quicker than moderately intense exercise because it increases mitochondria proteins and other changes at the molecular level that cause your body to burn fat as fuel.

    Fat-Burning Zone

    • If high-intensity exercise isn’t for you, moderate exercise performed within the “fat-burning zone” can help you drop pounds at a slightly slower pace. The fat-burning zone is when your heart rate is 55 to 65 percent of your max heart rate, or MHR. Your MHR is 220 minus your age in years. Your body burns a higher percentage of fat calories when in the fat-burning zone, although the total number of calories burned is superior with high-intensity exercise. So, aerobic exercise performed within the fat-burning zone is ideal for you if your cardio health or fitness level doesn’t yet support high-intensity aerobic exercise.

    Lift Weights

    • You may not think of weightlifting as an effective weight-loss method, but it is. Increased muscle mass leads to an increase in calories burned throughout the day. It’s estimated that each additional pound of muscle burns an extra 7 calories per day, compared to body fat, which burns none. For fast results, lift relatively heavy weights you can only do a maximum of eight repetitions with. Work each major muscle group to exhaustion once per week. For example, work your upper legs and calves on Monday, lower back and arms on Tuesday, rest Wednesday, upper back and shoulders on Thursday, and chest and abdominals on Friday. Target each muscle group with at least two different exercises per workout, and perform three to four sets of eight reps each.

    The X Factor

    • Exercise is effective for burning fat, but your diet can play an even bigger role in how fast you lose weight. Think about it: It’s hard work trying to burn 500 calories per day exercising, but cutting 500 calories from your diet is relatively easy. For example, eliminating high-calorie coffee drinks and a daily snack cake can easily cut 500 calories from your daily caloric intake. That’s equivalent to 1 pound of body weight per week. Small changes can yield big weight-loss results. The X factor when it comes to weight loss is cutting the high-calorie snacks from your diet; adding exercise can help you lose weight even faster.